Conversion of the diet
More exercise, healthier diets, moderate alcohol consumption and not Smoking. This is the formula for a health-conscious life style. According to estimates by the world health organisation, WHO could have diseases, up to 80% of the coronary artery, 90 % of type 2 Diabetes and 33 % of all cancers can be avoided.
The recommendations for a health-conscious life style sounds so simple and yet the implementation in everyday life is so hard. In an extensive examination of the Institute of European Food Studies, it was found that the principles of a healthy diet are the German consumers are very well-known, the practical implementation has not been without its Share of the population with difficulties.
The relationship between energy intake and energy expenditure seems to be in spite of all the enlightenment so far still not sufficiently aware of. A major factor for numerous health problems, a long-term imbalance in the energy balance, resulting in Obesity. Our modern conditions of life have led over the last few decades a drastic reduction in physical activity. Since the energy consumption of this development has not adapted, many a Imbalanz between energy intake and consumption.
Energy intake chokes, eat healthy
The independent beneficial effect of a healthy diet on the numerous civilization diseases. The diet should calories, rich in fruits, vegetables and whole grain products (fiber > 20 g/day), low in fat, with only a small proportion of saturated fats (< 7 % of total calories) and cholesterol (< 300 mg/day). In a few words: Plenty of plant foods and moderate Animal.
Monounsaturated fats and Omega-3 fatty acids should be regularly on the dining plan. Accordingly, sea fish, vegetable Oils and nuts play an important role. Accurate information about the healthy eating food pyramid gives you.
So much energy you need
Many people overestimate their energy needs or under-estimate the daily consumed amount of calories. The following table shows a rough estimate of the energy requirements according to age, gender and daily activity.
|mostly walking & working*||Men||Women|
|19 to 25 years||3300||2500|
|25 up to under 51 years||3100||2400|
|51 to under 65 years||2800||2300|
|65 years of age and older||2500||2100|
|sedentary activity**, a little leisure activity||Men||Women|
|19 to 25 years||2500||1900|
|25 up to under 51 years||2400||1900|
|51 to under 65 years||2200||1800|
|65 years of age and older||2000||1600|
* for example, sellers, waiters, artisans ** for example, office employees, precision mechanics
So easy, you can save energy
A reduction in energy intake is often achieved by simple measures. For many it is enough to take out about 500 kcal less per day. This food for about 500 kcal to book:
- 1 Liter of Cola, lemonade or Apple juice
- 1 Hamburger + 1 Portion of French fries (small)
- 1 Big King
- 1 Portion of French fries (large)
- 1 curry sausage with Ketchup
- 3 tablespoons Mayonnaise 82% fat (about 70 g)
- 1 Bar Of Chocolate
- 2 puff pastry slices
- 100 g of peanut puffs or Chips
Energy consumption, increase daily move
We need regular movement to stay healthy and fit. Lack of exercise is one of the major health risk factors. It must not always be an extensive sports program the target, but an increase in everyday activities brings the momentum in your life.
Not even a lot of time we must invest to bring a bit more movement in our lives. Also when climbing stairs and shopping foot energy is consumed. By the way, we can increase our everyday energy consumption and our muscles for a workout. Everyone is sure to find a few minutes of the day, which could be filled with movement, for example, while you are stuck in traffic, on the train or Bus, waiting in a shopping queue, or while brushing your teeth.
While you wait: the handle of the handbag or briefcase cover, for about 10 seconds. After a short break, again to push and in between the pages. The Hand and forearm muscles trained.
In a traffic jam or at the traffic light, the steering Wheel with both hands, the shoulder can be loose. The steering wheel firmly press together and the voltage is approx. a 30 seconds pause. Then relax and Exercise, repeat several times. After that, the steering Wheel cover and this pull apart. The Exercises strengthen the chest, shoulder and rear upper arm muscles.
When brushing your teeth, Ironing, or making phone Calls: Each Exercise at least 10 times. The Exercises are well-suited for a beautiful Butt, firm thighs, tight calves and a good blood circulation: the gluteal and thigh muscles tense, and the tension for about 10 seconds. On the tips of the toes and the feet, slowly rolling. Alternately stand on one leg.
More movement in everyday life bring
By simply change your daily schedule and decide when and where more movement is possible.
- Get out several times a week at the Station before your final destination of the tram or the Bus and go the Rest by foot.
- You can Park at the outermost edge of the car Park (e.g. at the workplace, in the shopping center).
- Take a digestive walk in the lunch break.
- Use the stairs instead of the Lift.
Every step counts
A good and simple method to check how “moved“ to the everyday looks, is a step counter. Attach it in the morning on the waistband and take it in the evening. It shows you how many steps you make on a daily basis and helps you each day a couple more. The target of a nationwide campaign by the Federal Ministry of health is to make a day to 3000 steps in addition. These are approximately 2.4 km, or 30 minutes. With this little time-consuming measure, you can move to more good health into old age.
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- Diet and lifestyle
- Diseases due to poor diet
- Conversion of the diet